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P3 Vegetable and Fruit List and things to avoid From Beth_M

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P3 Vegetable and Fruit List and things to avoid

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by Beth_M on September 20th, 2010 at 01:42 PM (1566 Views)

Thought I'd post this for people looking

Low Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
•Sprouts (bean, alfalfa, etc.)
•Greens – lettuces, spinach, chard, etc.
•Hearty Greens - collards, mustard greens, kale, etc.
•Radicchio and endive count as greens
•Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
•Bok Choy
•Celery
•Radishes
•Sea Vegetables (Nori, etc)
•Cabbage (or sauerkraut)
•Mushrooms
•Jicama
•Avocado
•Cucumbers (or pickles without added sugars)
•Asparagus
•Green Beans and Wax Beans
•Broccoli
•Cauliflower
•Peppers
◦Green Bell Peppers
◦Red Bell Peppers
◦Jalapeno Peppers
•Summer Squash (including Zuchinni)
•Scallions or green onions
•Bamboo Shoots
•Leeks
•Brussels Sprouts
•Snow Peas (pods)
•Tomatoes
•Eggplant
•Artichoke Hearts
•Fennel
•Onions
•Okra
•Spaghetti Squash
•Celery Root (Celeriac)
•Carrots
•Turnip (see Carb Counts of Root Vegetables)
•Water Chestnuts
•Pumpkin
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

•Beets
•Carrots on some diets, but they aren't as high as others in this group
•Corn
•Parsnips
•Peas
•Plantains
•Potatoes in all forms
•Winter Squashes (particularly acorn and butternut)
Eat Low Sugar Fruit
Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.

Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

Fruits lowest in sugar:

•Rhubarb
•Strawberries
•Cranberries
•Raspberries
•Blackberries
•Blueberries
•Grapefruit
•Melons
•Apricots
•Plums
•Peaches
•Pears
•Guava
•Cherries
•Apples
•Papaya
Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):

•Grapes
•Tangerine
•Oranges
•Pineapple
•Kiwi
Fruits to be avoided in the maintenance phase:

•Bananas
•Dried Fruit
•Mango
What to Avoid:

Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods:
•Brown sugar
•Corn syrup
•Demerara Sugar
•Dextrose
•Free Flowing Brown Sugars
•Fructose
•Galactose
•Glucose
•High Fructose Corn Syrup
•Honey
•Invert Sugar
•Lactose
•Malt
•Maltodextrin
•Maltose
•Maple syrup
•Molasses
•Muscovado or Barbados Sugar
•Panocha
•Powdered or confectioner's sugar
•Rice Syrup
•Sucrose
•Sugar (granulated)
•Treacle
•Turbinado sugar
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.

Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
Updated December 6th, 2010 at 11:25 PM by Beth_M
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Comments

  1. Katrina's Avatar
    Thanks for the info. This will help me when I get to Phase 3. Much appreciated.
  2. Feisty's Avatar
    I like that lots steveo.
    I wonder about xanthan gum is considered a polysaccharide in scientific circles, because it is a long chain of three different forms of sugar. What's important to know is that all three of these natural sugars are present in corn sugar, a derivative of the more familiar corn syrup. The Xanthomonas campestris bacteria literally eat a supply of this corn sugar under controlled conditions, and the digestion process converts the individual sugars into a single substance with properties similar to cornstarch. Xanthan gum is used in dairy products and salad dressings as a thickening agent and stabilizer. Xanthan gum prevents ice crystals from forming in ice creams, and also provides a 'fat feel' in low or no-fat dairy products.

    So it says it's derived from sugar pretty much but I if you search this forum for it you will see that lots of people are using it. the "Rogues" LOL Oh Horrors!!
  3. Steveo's Avatar
    Yeah.. you know, when we want to thicken something, we been playing with tapioca... it seems to work ok too... I had no idea xanthan gum was derived from sugars... eeep.
  4. simmy's Avatar
    This is very much needed infomation.
    Thanks Steveo for directing me...